Enoki mushrooms, also known as golden needle mushrooms, are a type of edible mushroom that has been used in traditional Chinese medicine for centuries. In recent years, enoki mushrooms have gained popularity as a superfood due to their numerous health benefits.

With hundreds of varieties existing globally, finding different types of mushrooms is not a challenge. While some are not safe for consumption, others, like Enoki mushrooms, can be eaten. These edible mushrooms are widely available and are primarily grown in China, Korea, and Japan. Known for their mild, fruity taste and exceptional nutritional value, Enoki mushrooms are a sought-after ingredient in many cuisines. Their unique flavor, aroma, and health benefits make them a popular choice in various dishes.

Enoki mushrooms have powerful immune-boosting and anti-cancer properties. They are full of nutrients that have anti-cancer properties and immune-boosting benefits. Among other advantages of enoki mushrooms are they are high in nutrition and low in calories. Here are a few top-tier benefits of enoki mushrooms that make them the best alternative to a variety of foods.

1. Highly Nutritious
Enoki mushrooms are a great source of a variety of nutrients like vitamins, minerals, and dietary fibers, which have lots of health benefits. One cup – 65 grams – raw enoki mushrooms have 24k calories and a variety of nutrients:

1. Vitamin B3 – Niacin (28.57% of the daily value)

2. Vitamin D (20.00% of the DV)

3. Vitamin B5 – Pantothenic acid (17.56% of the DV)

4. Vitamin B1 – Thiamin (12.17% of the DV)

5. Vitamin B2 – Riboflavin (10.00% of the DV)

6. Vitamin B6 – Pyridoxine (5.00% of the DV)

7. Vitamin B9 – Folate (7.75% of the DV)

8. Iron – 9.38% of the DV

9. Phosphorus – 9.71% of the DV

10. Copper – 7.78% of the DV

11. Magnesium – 2.38% of the DV

12. Potassium – 4.96% of the DV

13. Linoleic acid – 0.039 grams

14. Protein – 3.46% of the DV

15. Total fat (lipid) – 0.54% of the DV

16. Total dietary fiber – 4.74% of the DV

Vitamin B3 helps to regulate cholesterol levels and thus promotes brain health. Dietary fibers in enoki mushrooms normalize bowel movements and prevent constipation. They are one of the best low-calorie sources of dietary fibers.These Noodle-like mushrooms are excellent sources of low-calorie dietary fibers. The dietary fiber in enoki mushrooms regulates bowel movements and can help prevent constipation. Enoki mushrooms contain a healthy amount of vitamin B5-pantothenic acid used by the human body to synthesize fatty acids. Being rich in thiamine- vitamin B1 helps regulate nerve cell functions. Daily intake of enoki mushrooms ensures you do not lack micronutrients like copper, magnesium, potassium, and more.2. Rich in Antioxidants
Enoki Mushrooms provide a bunch of antioxidants such as thiamine, niacin, riboflavin, iron, calcium, potassium, copper, sodium, and selenium. Antioxidants are a necessity for the human body. They help protect your cells against free radicals, which are prone to increase your risk of having cancer and heart diseases. According to a study conducted on enoki mushrooms, they contain tocopherols, ascorbic acid, β-carotene, gallic acid, quercetin, ferulic acid, caffeic acid, chlorogenic acid, ellagic acid, pyrogallol, lycopene that contribute to the mushroom’s antioxidant activity. The micronutrients present in enoki mushrooms depend majorly on the cultivation regions and the specific sub-species. And consuming them regularly, you will never lack these nutrients your body requires to stay in the pink of health.

3. They May Help Boost Immunity

Filled with amino acids like valine, lysine, and ergothioneine, Enoki mushrooms offer immune-enhancing properties. For centuries, the Chinese and Japanese have utilized their health benefits in traditional medicine. And, these mushrooms have made their way into many different cuisines, from salads and stir-fries to stews and soups. If you’re looking to incorporate Enoki mushrooms into your diet, it’s helpful to know some simple recipes and cooking techniques. You can even substitute them in dishes typically made with other types of mushrooms.

A study suggests that taking Enoki mushroom polysaccharides might enhance T-lymphocyte immune function, and several animal studies have shown enhanced immune functions when Enoki mushrooms are included in the diet.

They Are brimmed with many useful anti-inflammatories and antioxidants that have abilities to strengthen the immune system.

4. Helps You Lose Gut Fat
Enoki Mushrooms are a great non-meat source of linoleic acid, which is considered an essential micronutrient of the human body. It is a micronutrient that can diminish gut fat and lose lower belly fat. They consist of enzymes suitable for burning up visceral fat and help the body switch to proteins at the expense of bad fat. Therefore, it is highly advisable to include enoki mushrooms in your diet more often if you are trying to lose some gut and lower belly fat. Also, the amount of calories in enoki mushrooms is low, and those prone to gain weight can add it leisurely to their daily food intake and enjoy it to the full.

5. Prevent the Risk of Diabetes
Enoki mushrooms contain dietary fibers that can help in regulating blood sugar levels and thus, prevents chronic health diseases such as type 2 diabetes. Fibers present in enoki mushrooms promote the production of insulin and tells the body to store fat. What it does is decelerate the assimilation of sugar into the bloodstream and prevent diabetes.

6. May Slow Cancer Cell Growth
Eating Enoki mushrooms brings with it numerous health benefits. Beyond their traditional use in Asian medicine to treat conditions such as high cholesterol, blood pressure, liver diseases, and stomach ailments, they also hold promise in the fight against cancer. Rich in antioxidants, particularly ergothioneine, Enoki mushrooms are a powerful anti-cancer food. In fact, they were the first mushrooms ever studied for their potential to prevent cancer. While more research is needed to fully understand the relationship between Enoki consumption and reduced cancer rates, several studies have shown that Enoki extracts can inhibit the growth of liver, stomach, breast, and cervical cancer cells in test-tube studies, albeit using high amounts of Enoki extract. By including Enoki mushrooms in your daily diet, scientists suggest that you may lower your risk of developing cancer.

7. May Promote the Intellectual Development

Packed with compounds, especially amino acids, Enoki mushrooms may enhance brain function and intelligence. One animal study found that these compounds increased antioxidants and neurotransmitters in the brain, thus protecting against damage to learning and memory caused by certain medications. Not only do they boost the intelligence in kids, but they also extend their brain life and improve the memory of adults. These properties have earned Enoki mushrooms the nickname “Fungus that stimulates intellectual development.”

Another animal study produced similar results, reporting that combining Enoki mushroom extract with ginsenosides, a compound found in ginseng, may improve brain function in rats with Alzheimer’s Disease. An older test-tube study also showed that Enoki extract can help prevent the breakdown of acetylcholine, a neurotransmitter responsible for regulating learning, attention, and memory in the brain.

The Bottom Line
With their unique taste and crispy texture, Enoki mushrooms have long been a staple in Asian cuisine. Boasting a slightly earthy flavor, they can be enjoyed in salads or added to dishes like soups and stews when cooked. Not only are they delicious, but they are also extremely nutritious, packed with fiber, B vitamins, and antioxidants. These health-boosting properties make Enoki mushrooms a nutritious addition to any meal.